If you're just getting started with intermittent fasting, know this: You don't need to survive off air and water during your fasting window. In fact, there are several beverages, supplements and vitamins that you can safely consume without breaking your fast.
Which raises the question: Does bone broth break a fast?
Bone broth is a nutrient-dense food made by simmering animal bones and connective tissues in water for an extended period of time. Eventually, you're left with a healing elixir filled with amino acids, vitamins and collagen, which has been shown to improve the health of your gut, joints and bones.
Below, we'll examine whether or not bone broth breaks a fast, and how to combine intermittent fasting and drinking bone broth into a healthy lifestyle.
Does Bone Broth Break a Fast?
Unfortunately, eating or drinking anything with calories will break your fast if you are fasting for autophagy. Therefore, because bone broth can contain between 40-50 calories per cup, it will break your fast .
During your fasting window, you can only consume foods, supplements and beverages with zero calories. This includes black coffee, apple cider vinegar, tea, water and most multivitamins. You can also consume some supplements, such as electrolytes, probiotics and water-soluble vitamins during your fast.
There are some supplements — including collagen, bone broth and MCT oil — that contain incredible health benefits but will break a fast due to their caloric content. These supplements support healthy insulin levels, decrease inflammation and can boost weight loss (fat loss), which are the same benefits you get from intermittent fasting. Therefore, you should consume these supplements during your eating window for maximum benefits. It’s also important to consider why you're fasting. For example, if it's weight loss, then consuming MCT oil in your coffee might actually be beneficial. Check out our article on fasting and collagen, MCT and coffee specifically for more details.
3 Common Health Benefits of Fasting and Drinking Bone Broth
Just because bone broth breaks your fast, doesn't mean it isn't a nutrient-dense food. In fact, bone broth offers many of the same benefits you might get from intermittent fasting.
1. Broth and Fasting Can Help You Enter Ketosis
Drinking bone broth and practising intermittent fasting can help you enter the metabolic state known as ketosis.
Bone broth does not contain any added refined sugar and contains less than 1 gram of carbs per serving, making it suitable for any low-carb diet, like the keto diet . And since bone broth is filled with plenty of protein and healthy fats, it won't kick you out of ketosis.
If you are experimenting with intermittent fasting in order to enter a fat-burning state, drinking bone broth is highly unlikely to kick you out of ketosis. With intermittent fasting, you are not getting energy (i.e., calories) from any external source, such as food or water. This forces your body to convert its own fat stores into ketones for energy. Since bone broth only supplies your body with protein and fat — not glucose — it is highly unlikely to negatively impact your ketone levels. (Note: Some bone broth recipes may contain vegetables, which do have some traces of carbohydrates.)
2. Broth and Fasting Can Support Healthy Healthy Insulin Levels
Drinking bone broth can help lower your blood sugar levels — the same benefit you'll get from an intermittent fast.
Bone broth is filled with all nine essential amino acids (those amino acids that must be consumed through food). In particular, it contains the amino acid glycine, which has been scientifically shown to support healthy insulin levels. In studies, people with chronically high blood sugar levels, high obesity rates or those diagnosed with Type 2 diabetes have been shown to have low levels of glycine . Fortunately, consuming glycine has been shown to boost healthy insulin responses and decrease blood sugar levels.
Likewise, practising intermittent fasting has been shown to help decrease body weight, glycogen (stored glucose) levels and insulin resistance . In fact, in some studies patients diagnosed with Type 2 diabetes were able to decrease their reliance on prescription drugs (like insulin) after introducing intermittent fasting periods.
3. Broth and Fasting Can Boost Your Immune System
Both bone broth and intermittent fasting provide anti-inflammatory benefits, helping to support your immune system.
There's a reason you crave soups and stews when you're sick — drinking chicken bone broth (or any bone broth) can help boost your immune system. Digesting bone broth causes an anti-inflammatory response, and has been shown to help repair your cells and gut lining .
Practising intermittent fasting has been shown to pose similar benefits. Research shows that being in a fasted state activates autophagy, or your body's way of cleaning out damaged cells to make way for newer, healthier cells. Autophagy, in turn, can boost your body's immunity .
Bone Broth Fasting: How to Drink Bone Broth in a Fasted State
If you want the dual benefits of drinking bone broth and practising intermittent fasting, there's a gray area you should know about: the bone broth fast.
A bone broth fast (also called the bone broth diet) is an intermittent fasting approach where you partake in longer fasts, but you can consume bone broth and collagen during your fasting window. That way, you get the same benefits of a strict fast, but you can consume some calories.
The bone broth fast is a good 'gateway' fast if you are new to intermittent fasting. Even so, you should always start small, then gradually work your way up to longer fasting periods over time. Here are several ways you can approach a bone broth fast (written in order from beginner to advanced):
- Meal skipping: If you've never experimented with intermittent fasting, start here. Simply replace a meal with one cup of bone broth, and resume eating regularly at the following meal.
- The 16/8 method: Drink bone broth with added collagen for 16 hours per day. During your eight-hour feeding window, eat plenty of fermented foods and other probiotics to support your gut health.
- 24-hour bone broth fast: For a full 24 hours, consume only bone broth and collagen. You should not practise this fast more than once per week.
- Fasting twice per week: This method calls for two 24-hour fasting windows implemented within a one-week timeframe. For this advanced approach, you may want to consume fermented veg, gelatin, collagen and different types of bone broth during your fasting days.
Disclaimer: Many times the bone broth fast is implemented as a type of elimination diet (like the GAPS diet), where you discover which foods negatively impact your digestive system. Always work with an ancestrally inspired nutritionist when conducting an elimination diet.
Bone Broth Will Break Your Fast, But Still Comes With Beneficial Nutrients
Eating or drinking anything with calories will break a fast for autophagy. With that being said, there are some foods — like bone broth — that will break your fast, yet still come with similar benefits as intermittent fasting.
Drinking bone broth and sticking to an intermittent fasting schedule can help boost your immune system, decrease insulin resistance and help you get into ketosis. Because they share similar health benefits, bone broth falls under a seemingly grey area for intermittent fasting.
Rather than avoiding bone broth altogether, you can try a bone broth fast instead. With a bone broth fast, you will consume collagen and bone broth during your fasting window, and eat your typical diet during your feeding window. To learn more about intermittent fasting and the benefits of bone broth, be sure to check out the resources section on this website.
All information provided on our website and within our articles is simply information, opinion, anecdotal thoughts and experiences to provide you with the tools to thrive.
It is not intended to treat or diagnose symptoms and is definitely not intended to be misconstrued for medical advice. We always advise you seek the advice of a trained professional when implementing any changes to your lifestyle and dietary habits.
We do however recommend seeking the services of a trained professional who questions the conventional wisdom to enable you to become the best version of yourself.
Enjoyed this read? Get the latest articles, exclusives and more straight to your inbox
Unfortunately, eating or drinking anything with calories will break your fast if you are fasting for autophagy. Therefore, because bone broth can contain between 40-50 calories per cup, it will break your fast . During your fasting window, you can only consume foods, supplements and beverages with zero calories.Will bone broth kick you out of fasting? ›
To put it simply, yes. Anything with calories will technically break a fast. It's common in intermittent fasting to allow very low calorie drinks like black coffee or tea with less than five calories per serving. Bone broth contains 31 calories per cup.What is the best way to fast with bone broth? ›
To do a bone broth fast, all you need to do is consume five to eight cups of bone broth (in addition to herbal tea and water) during a fasting period of 24 hours. This 24-hour period is long enough to give your digestive system time to reset.How much bone broth can you drink while fasting? ›
You may do a 12-16 hour fast 8pm-12pm predominantly while sleeping and in morning only having water, coffee, or tea. Then at noon or so, have 12-16oz bone broth and 1 Tbsp fat to break the fast and sip on another 8-16oz broth another time through the day as a snack.What is the best broth to break a fast? ›
Bone Broth and Miso Soup. Bone broth can be a tasty addition to incorporate on your first day breaking the fast. Bone broth contains numerous vitamins and minerals, as well as amino acids and other components that can help the body and gut function optimally post-fast.Can I drink bone broth on a 3 day fast? ›
“It's a no-brainer that together, fasting and bone broth make a powerful combination!” Catherine exclaims. She adds that fasting may not be for everyone due to its low-calorie intake however if you can manage it for just 3 days, you could reap the benefits of this liquid gold!Can you have bone broth on a liquid fast? ›
You can support your gut and immune system during a fast by drinking bone broth. This will ensure you are adequately hydrated and getting enough nutrients to nourish your gut and digestive system.How do you break a 3 day bone broth fast? ›
You can stop at pretty much any gas station and use the hot water from their coffee machines to mix with your bone broth powder! It seems like a good excuse to break your fast if you know you're going to be away from home, but it's actually easy to take your broth with you and keep on going.What is the best food to break an intermittent fast? ›
- Leafy greens.
- Cooked vegetables.
- Vegetable juices.
- Raw fruits.
- Nut butters.
- Fish, poultry, eggs, meats.
- Bone broth and soups.
- Healthy fats (coconut oil, olive oil, avocado, grass-fed butter, and ghee)
So how can BrothMasters Bone Broth help with intermittent fasting? BrothMasters Bone Broth is so nutrient dense, low calorie and satiating, that it is the perfect food to eat during the 2 low calorie days. It can also be consumed during the 16-18 hour fast period.
Bone broth is beneficial at any time of day, but if you have specific health goals, we recommend strategizing your timing to maximize results. Take bone broth in the morning to support gut health and boost your mood. For detoxification and a stronger immune system, try bone broth in the evening.What is the 7 day bone broth cleanse? ›
For 6 days, replace 2 meals a day with 2 cartons of bone broth. On day 7 eat a normal healthy diet. Bone broth is the delicious savoury liquid obtained by simmering meaty joints and bones in water for up to 24 hours. It's low calorie, low fat, but packed with protein, collagen and amino acids.Does lemon water break a fast? ›
The truth about lemon water and intermittent fasting
Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).
The Bone Broth Diet blends a low-carb, paleo diet with intermittent fasting. It claims to help you “lose up to 15 pounds, 4 inches, and your wrinkles — in just 21 days.”How long does it take for bone broth to heal your gut? ›
You'll notice results from bone broth within the first 7 days if you drink bone broth daily. Many of our guests first notice that they 'feel better' and they have more energy first. Gradually they will notice their gut health improve between 7-14 days.What not to eat after fasting? ›
Breaking your fast with foods that are especially high in fat, sugar, or even fiber can be difficult for your body to digest, leading to bloating and discomfort. Foods and drinks that can be even more shocking to your system after a fast include those like a greasy cheeseburger, slice of cake, or soda.How do you do the 7 day bone broth fast? ›
I chose their seven-day cleanse option. The "rules" are as follows: Drink two 20-oz pouches of bone broth every day, and eat pastured or organic proteins, healthy fats, and organic fruits and vegetables. The avoid-eating list encompasses my personal holy trinity: dairy, grains, and added sugars.What happens when you drink bone broth for a week? ›
Drinking bone broth for a week will have many benefits to your health. Many guests experience better digestion and more stable energy throughout the day. Skin blemishes begin to clear up and joints and tendons start to feel better. It is important to note that this beverage is not miracle cure.Does bone broth reduce belly fat? ›
Bone broth may help you lose belly fat because it helps you lose weight.How many days a week should I drink bone broth? ›
For best results we do suggest drinking bone broth every day, but if your budget or lifestyle doesn't allow that, aim for 3+ times a week. If you have specific goals, like building muscle or improving gut health, you may want to drink more broth.
The protein present in bone broth or cream, for example, will turn off autophagy, the process in which cells degrade and recycle themselves.What doesn't break a fast? ›
Technically speaking, eating or drinking any calories breaks a fast. That means it's generally considered OK to drink black, unsweetened coffee or tea, as well as water.Is it OK to just drink bone broth? ›
You can drink bone broth by itself, but not everyone likes the texture and mouth feel. Luckily, there are other ways to enjoy it. It can be used as the base for soups, or to make sauces and gravies.How do you use bone broth when intermittent fasting? ›
Simply replace a meal with one cup of bone broth, and resume eating regularly at the following meal. The 16/8 method: Drink bone broth with added collagen for 16 hours per day. During your eight-hour feeding window, eat plenty of fermented foods and other probiotics to support your gut health.What happens if you drink bone broth everyday? ›
Supports gut health and a healthy gut microbiome. Supports a healthy inflammation response and an overall healthy immune system. Supports healthy skin, thanks to collagen's ability to promote skin suppleness.What is the minimum time for bone broth? ›
Bone broth should be cooked for a minimum of 12 hours, although a richer, thicker stock is achieved with 24 to 48 hours. The slow cooker is ideal if you'd like a 48-hour broth.Are eggs good to break a fast? ›
Eggs. As another high-protein food, eggs are one of the best foods to eat after fasting. Eggs are a complete source of protein, which means that they contain all nine essential amino acids. They also contain several important vitamins and minerals.What is the best intermittent fasting window to lose belly fat? ›
The 16/8 method
The 16/8 intermittent fasting plan is one of the most popular styles of fasting for weight loss. The plan restricts food consumption and calorie-containing beverages to a set window of 8 hours per day. It requires abstaining from food for the remaining 16 hours of the day.
Start with easily-digestible foods such as: raw fruits, bone broths, leafy greens such as spinach or kale, cooked vegetables, healthy fats (such as olive oil, avocado, & eggs), and fermented foods (such as yogurt and kefir). For your first meal post-fast, these are your best options.What is the healthiest bone broth to make? ›
The USDA Organic, gluten-free broth is made from free-range chicken bones, so you know you're getting the highest quality nutrition. Bonafide Provisions slow-simmers the chicken bones for 18 to 24 hours using only filtered water, garlic, onion, parsley, sea salt, and apple cider vinegar.
Bone broth is a good choice to include in your diet along with all the other foods that fight inflammation. Organic chicken or beef bone broths (or make your own) have many beneficial nutrients that will help improve bones and joints, along with all the other benefits.Is it better to drink bone broth hot or cold? ›
You can keep one in the fridge and use it as it defrosts (it keeps for 10 days in the fridge), but I found early on that the hotter it is, the better. Heat brings out the flavor; it also takes a little longer to savor and eat a bowl of very hot broth.Can I take bone broth on an empty stomach in the morning? ›
It's clear that drinking bone broth first thing in the morning has many benefits, including sustained energy, healing and sealing your gut, providing a protein boost, mood-boosting effects and even less cravings.What should I eat after bone broth fast? ›
Here are several ways you can try a bone broth fast safely:
It's also a good idea to consume probiotics/fermented foods during the fast and afterward to boost intake of healthy bacteria.
For weight loss and muscle maintenance: Drink 2-6 cups of bone broth daily, along with protein at every meal. Or if you're using bone broth powder, take 1-3 servings daily.Will I lose weight if I drink bone broth everyday? ›
Does Drinking Bone Broth Help You Lose Weight? Yes, a good amount of studies show that bone broth can help with weight loss. It's low in calories but packs a generous amount of protein. This makes it great for curbing your appetite and increasing lean muscle mass respectively.Will apple cider vinegar break my fast? ›
Apple cider vinegar contains only trace amounts of carbs and is therefore unlikely to negatively affect your fast. Furthermore, it may help you feel more full and maintain your blood sugar levels.Do vitamins break a fast? ›
In general, no, vitamins don't break a fast. The answer, though, depends on what kinds of vitamins you're taking. Taking Care/of vitamins, for example, won't break a fast. But if you're taking vitamins with additives, sugar, and carbs, then those vitamins will indeed break your fast.Can you drink green tea while fasting? ›
We recommend you feed your body with tea. Green tea is known to soothe hunger pangs and decrease any discomfort while fasting.Can I lose 20 pounds in 2 weeks? ›
It is truly possible to lose 20 pounds and more in just two weeks. If you have a lot of excess weight, losing only twenty pounds may seem doable. It will indeed be difficult and unhealthy if you have only a few extra pounds (6).
The easiest way is to follow what I call the 80/20 plan. For 80% of your meals, stick to the slimming foods that should be your framework — lean proteins, fibrous vegetables, healthy fats like olive oil and clarified butter and coconut oil, and small amounts of nuts, seeds, and fruits (preferably berries).What are the cons of bone broth? ›
Although bone broth is considered healthy, it can do more harm than good to certain people. Here's why, there are side effects that some drinkers experience like gas, bloating, constipation and stomach pain.Why do I feel so good after drinking bone broth? ›
Some believe this gelatin layer in bone broth provides amino acids that help reduce inflammation and lead to better sleep. Bone broth enthusiasts also claim ingesting collagen improves their joint pain, while alleviating some osteoarthritis symptoms in the knees.How to do bone broth fast gut reset? ›
To do a bone broth fast, all you need to do is consume five to eight cups of bone broth (in addition to herbal tea and water) during a fasting period of 24 hours. This 24-hour period is long enough to give your digestive system time to reset.Does bone broth get rid of inflammation? ›
Anti-Inflammation: The amino acids found in bone broth have been proven to fight inflammation. The body's inflammatory response can be temporary, like swelling after a minor injury, or a chronic condition that can lead to serious diseases like heart disease, diabetes, arthritis, and some types of cancer.Does soup broth break intermittent fasting? ›
Remember that foods and drinks containing any calories — like bone broth and the healthy fats listed above — will technically break your fast.Can you drink bone broth on a keto fast? ›
It has virtually zero carbs and few calories, so you can indulge in bone broth even while you are on the ketogenic diet or fasting.Can I break a water fast with bone broth? ›
This is a surprisingly common question. To get it out of the way: Yes, it does. Bone broth contains calories, and true fasts do not allow calorie consumption. You eat calories, you break the fast.Does Dr kellyann bone broth break a fast? ›
Kellyann does not recommend water fasts. When fasting for weight loss bone broth, collagen coffee, or even keto coffee is allowed because it will not raise your blood sugar or insulin and this will keep you in a fat-burning state for longer.What happens if you only drink bone broth for a week? ›
Drinking bone broth for a week will have many benefits to your health. Many guests experience better digestion and more stable energy throughout the day. Skin blemishes begin to clear up and joints and tendons start to feel better.
Helps decrease inflammation
Since our bone broth contains minimal carbs and no added sugar, it's a great option to add to a meal or sip on it's own that won't spike blood sugar.
Drinking bone broth first thing in the morning is an excellent choice. When you drink bone broth first thing, your body is at it's best, meaning it is able to fully absorb all the powerful nutrients and minerals present. It's also the perfect time to help heal the digestive tract and gut before you start eating.How does the 21 day bone broth diet work? ›
The bone broth diet is a 21-day plan that involves eating Paleo for five days and fasting for two. During the five days of eating Paleo, you drink anywhere from one to three cups of bone broth. On the fasting days, you have three to six cups of bone broth.